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Proteins & Mains
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Eggs
Eggs
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Fried — The Universal Topper
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Two whole eggs and two egg whites, fried and thrown on top of basically any dish.
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Rice bowls, hash, leftover stir-fry, even a burger.
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The runny yolk becomes a sauce, the whites add protein.
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This is the easiest way to turn any random collection of leftovers into a complete meal.
Scrambled
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The breakfast staple.
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Medium-low heat, butter or oil, and don't walk away.
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Keep them moving in the pan with a spatula, pulling curds from the edges to the center.
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Pull them off the heat when they're still slightly wet — carryover finishes them.
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Overcooked scrambled eggs are rubbery.
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Slightly underdone off the heat equals perfect on the plate.
Omelettes and Hashes
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This is where eggs become a full meal.
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Whatever you have — leftover meat, vegetables, cheese — cook it down in a pan, then pour your eggs right over the top.
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Stir it all together for a hash, or let the eggs set for an omelette.
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Either way, it's a complete protein-and-vegetable meal from whatever's in the fridge.
The Yolk-to-White Ratio
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Egg yolks get a bad reputation for being high in fat and calories, but they're loaded with nutrients — vitamins A, D, E, B12, iron, and more.
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The move is to use a ratio: 2 whole eggs to 4-6 egg whites.
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You get the nutrients and flavor from the yolks, the protein from the extra whites, and a really clean macro profile.
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Best of both worlds.
Quick Tips
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2 yolks to 4-6 whites is the macro hack — nutrients without the excess fat
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A fried egg on top of anything instantly makes it a meal
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Pull scrambled eggs off the heat while slightly wet — they keep cooking
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Don't fear the yolk — just don't need six of them
Featured In The Playbook
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Home Fried Potatoes
Roasted Potato Chunks
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